The healty foods showdown

The healty foods showdown

There’s a wide variety of good-for-you foods to choose from, but do some have a knockout nutritional edge? Six foods face-off, mano y mano. Let’s see which ones take the title.

Whole-Wheat Couscous vs. Quinoa

Although it’s not technically a grain, couscous is made from a mixture of semolina wheat and water, just like pasta. The whole-wheat variety has about 6 grams of fiber, 7 grams of protein and 190 calories for 1 cup cooked.

Quinoa, which is actually a seed, rather than a grain, has a chewy texture and mild, nutty flavor. Although slightly higher on the calorie count (220 per 1 cup cooked), compared to couscous, and pretty similar in the fiber department (slightly over 5 grams per cooked cup), you’ll get a bigger bang for your buck with 8 grams of protein and 10 vitamins and minerals.

Winner: Quinoa, by knockout. It has a slightly bigger nutritional punch.

Chicken vs. Turkey

Ah, the versatile chicken. There are probably 101 ways to prepare it. But in order to strip away much of the fat, you need to say bye-bye to the skin. Three ounces of skinless chicken breast has 142 calories and 27 grams of protein.

Turkey is also a lean choice (sans the skin), with a 3-ounce breast providing 132 calories and 24 grams of protein. However, turkey also has been shown to help ward off certain types of cancer, improve sleep and mood (thanks to the amino acid tryptophan), and boost your libido.

Winner: Turkey, by unanimous decision. This underappreciated protein only gets love in November when it should appear on your plate all year round.

Broccoli vs. Kale

Both green veggies hale from the cruciferous family (a.k.a. cabbage family) and may decrease your risk of certain types of cancer, studies reveal. One half cup of cooked broccoli packs only 27 calories, 3 grams of fiber, and is overflowing with vitamins A, C and K.

Kale is also brimming with nutritional goodness. One cup cooked serves up 36 calories and 3 grams of fiber. But here’s the killer: It provides massive amounts of vitamins A, C and K (354 percent, 89 percent, and 1328 percent of your daily recommended amounts, respectively!). It’s also an excellent source of the mineral manganese. Look for the traditional variety or dinosaur kale (with larger leaves) at your local market.

Winner: Kale by, split decision; this one was close. Although broccoli is a favorite of many, kale’s nutrient-packed profile makes it the champ.